Light black bean feijoada

Brazil’s iconic dish, lightened: black beans simmered with lean meat, without the traditional fatty cuts. Comforting and nourishing, and rich in protein and fibre.

Preparation: 20 min  |  Cooking: 50 min  |  Servings: 6  |  Difficulty: Easy

Calculated per serving from Anses Ciqual 2025 values for each ingredient, based on the quantities listed. Household measures (spoonfuls, pieces) use average weights. 280 kcal · 30 g protein · 35 g carbohydrate · 2 g fat

Ingredients

• 3 tins of black beans
• 400 g of lean meat (beef, pork)
• 2 onions
• 3 cloves of garlic
• 2 bay leaves
• 1 tsp of cumin
• 1 orange (juice)

Method

1. Brown the meat in pieces, then set aside.
2. Fry the onions, garlic and cumin.
3. Add the beans, meat, bay leaves and water.
4. Simmer for 40 minutes, deglaze with the orange juice and serve with rice.

Nutritional benefits

Black beans provide plant protein, fibre and iron, and the lean meat adds high-quality protein. By choosing lean cuts rather than the fatty cured meats of the traditional feijoada, you lighten the dish considerably while keeping its richness. Naturally gluten-free.

Variations and substitutions

• Vegetarian: use only beans and vegetables.
• Use chicken for a lighter version.
• Serve with rice and orange slices (the traditional way).
• Serve with sautéed kale on the side.

Storage and preparing ahead

Even better reheated; keeps for 4 days and can be frozen. Excellent for batch cooking.

💡 Good to know

A splash of orange juice at the end of cooking balances the richness of the beans: it is a typically Brazilian trick.

Read also

Discover more high-protein recipes · healthy & balanced recipes · gluten-free recipes · dairy-free recipes.

The foods in this recipe: black beans · beef · pork · onions · garlic.

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